✌️😅😅 I have not left right before the end of the- I was just lucky that my husband had a business trip to Singapore and he decided to take me along since I have never been to Singapore before ! So day28 - 30 I spent in Singapore! What I can say is I MADE MY STEPS ✌️✌️😂🤭🤭 first day( Sunday ) I made about 25000 steps, Monday was a litlle less with only 17200 steps 💪💪💪! Except the hurting feet at the end I didn’t even realize I had walked so much around the city ! So big win !! ( Tuesday in our way back I only made 8000 but u think it’s ok 🥇 and yes, since Singapore is just like Taiwan with high humidity and about 32 degrees- I made sure I drank a lot of water ! On the food side - it’s easy to stay on the healthy delicious side in Asia ! ! My biggest problem was to decide on what to eat and not to eat too much … so had incredibly tasty satay skewers and a freshly cooked 🦀 crab in chilli sauce and some other things.. ohh and of course being I. Singapore Me “Kaya” had to eat the famous Singaporean breakfast called “Kaya toast “ 😂😂✌️ I was also ok on the alcohol side ! Only on the second evening we went to the famous marina bay building ( the one with the ship on top) to its roof top bar - of course being in Singapore I had to drink a Singapore sling 😂😂😂 Well unfortunately going back to Taiwan was a little bit of a struggle so unfortunately I didn’t manage to finish the last day as an heroic one ! So - now I’m finished with the 30 days … can’t believe it .. and I’m not ready to just stop being part of this amazing community!! So decided to keep on posting thoughts etc on this journey and hope to just stay in touch with everyone! So today - let me share some food pics of amazing food from Singapore with you

The one ingredient wrecking your digestion isn’t fat. It isn’t carbs. It isn’t even gluten. It’s sugar. Hidden in over 70% of packaged foods. Bread. Sauces. “Healthy” cereals. Protein bars. Flavoured yoghurts. Even salad dressings. Why does this matter? Because sugar doesn’t just hit your waistline. It feeds the wrong bacteria in your gut. Over time, the gangs take over, fuelling inflammation, leaky gut, fatigue, and low immunity. 🤓 A 2018 study in Nutrients found that high-sugar diets reduce microbial diversity and increase gut permeability. Translation: fewer good bacteria, more chaos. Think of your gut like a city. The good bacteria are citizens. The bad ones are gangs. And sugar? It’s free weapons. 💡Thrive365 tip: Check labels. Sugar hides under 50+ names (fructose, maltodextrin, rice syrup). Keep added sugar under 30g a day. For sweetness, go wholefood: berries, apples, or a square of dark chocolate. Your gut doesn’t need more sugar. It needs stability. Always read the label!

Sooo I’ve made it to day 27 today , can’t believe how quick the time past … how much I enjoy being part of this community and how much it has already changed my daily life without noticing… Even though the last couple of days have been pretty shitty 😅 I don’t feel like wanting to stop or give up … Day 25 started actually good - did my 30 min sprinting training on the bicycle and started to add Greece yoghurt and nuts to my breakfast! Lunch as usual a nice fruit bowl with almond butter after lunch it just kicked in - not reached memo pause yet but a day before my period sort of starts I just get bad headaches, lower back pain and my hormones just go rough .. almost drepressed in a downward spiral without any energy- result did not manage my 10k steps 😓 Diner was the only thing to make my mood go better 😅 so made grilled salmon on bed of onions 🧅 and garlic and some sweet potatoes 🍠 and a big green salad with lots of soj beans ! Sleep was not good and Friday was just worse , no energy 🫣😓 not able to think of anything positive- everything just felt pointless.. did not manage my steps , no exercise and not sure I drank my 3 liters 😓… breakfast and lunch was as good , love the Greece yogurt with nuts and a boiled egg . And the leftovers of the salad combined with a pomelo on top was what I needed..for dinner we went out with friends , which we haven’t seen in ages - so yes it was alcohol involved 😅 but in the food side it was ok! Nice Italian restaurant, everything is home made including pasta - small portions which we shared ! No regrets here ! Soo hmmm 🤔 this morning I woke up - day 27 - first time ever since I started with some headache 🤕 and feeling my my sleep was not great… tummy is bloated ( but because of my period) and hormones and mood still on a roller coaster 🎢… BUT ! I kept telling myself it progress over perfection- I’ve come so far and I don’t want to stop - so yes I’ll get back to good habits !! We are in the late afternoon and Not sure lol manage the steps , but already drank 3 liters and food is also good! I’ll leave it for today and will focus on a healthy tasty dinner cooking later and on a good night sleep - tomorrow is another day !

If you can track a bank account, you can master your body." Stop overcomplicating health... it's simpler than you think. Most business owners I work with treat nutrition like a daily checklist. "Did I eat well today?" But real progress isn’t about winning today. It’s about managing your weekly or monthly budget. Here’s the shift I teach my clients: Calories are like money. Some days you spend more (social events, birthdays, weekends). Some days you spend less (normal workdays, focused weeks). It’s the weekly balance that matters. Not obsessing over every meal like it’s an individual transaction. I call it 'The Bank Account Diet' Calories = Money Protein = Investments (muscle, energy, metabolism) Added Sugar = Bad debt (short-term gain, long-term cost) Fibre = Hidden savings (gut health, appetite control) Once you see it like this, you stop chasing perfection and start mastering progress. Here’s the simple nutrition principle I live by: "Earn your weekends, enjoy your weekends." Stay consistent Monday–Friday. Bank a small calorie surplus. Spend it freely Saturday night with family, friends, and memories — guilt-free. This isn’t a hack. It’s how real adults win at health without becoming social outcasts or living a boring existence doing yet ANOTHER diet. And the science backs it up: 🤓 A 2014 study in The International Journal of Obesity found that flexible dieting (managing calories over a week vs obsessing daily) led to better long-term fat loss, lower rates of binge eating, and better mental health compared to rigid dieting. Translation... Flexibility + consistency beats short-term perfection every time. As I always say, "it's not how fast you get there, it's how long you stay there". If you can manage a budget, you can manage your body. No fad diets. No nonsense. Just smart strategy.

If you've reached level 4 points through engagement, well done, you've already unlocked phase 2. This gut reset program is designed to weed (eliminate the problems), seed (plant the microbiome) and feed (provide nutrients to help the microbiome thrive). Got my probiotic foods and triotic good to go. Tried sauerkraut for the first time, actually it's rather nice. Kefir I've been consuming now for a good 8 months, kinda like sour yoghurt. Who else is doing this at the end of 30 days?